How to run on a treadmill to lose weight

At all times, women sought to be beautiful and attractive to men. But the concept of beauty has changed depending on the era. And if a few centuries ago, a magnificent body was considered a symbol of health and elegance, today toned and dried figures are in fashion. Almost every woman who has at least a little excess weight, is fighting with him tirelessly. Exhausting diets, monotonous exercises, massages and cosmetic procedures are used. However, only competent actions will help you lose weight. To get rid of excess weight gradually and forever, you need to focus on proper nutrition and cardio training. The best workout of this type is running. Today we’ll talk about running on a treadmill, its benefits and features, about the rules of running for weight loss, as well as about the many nuances that will help you lose weight quickly and permanently.

Why is running the best way to lose weight?

If we scan the human body, we will see its structure. The bones are connected to the muscle corset, which is covered with adipose tissue. If we do strength training, do various exercises at a moderate pace, we just strengthen a certain muscle group. However, the fat layer that covers these muscles does not allow them to be seen. That is why illiterate training can make a woman not thin and slim, but large and massive. Of course, large muscles require more nutrition, which, in part, can be consumed from fat, but this percentage is small and without “drying” there will be no noticeable effect of weight loss.

To reduce the percentage of fat in the body, you need to lean on cardio. This is any physical activity during which breathing quickens and the heart beats faster. Cycling, skiing, aerobics can be suitable as cardio loads. But running is most suitable for weight loss. It does not require special preparation, practically has no contraindications. Running perfectly trains and strengthens the heart, develops strength and endurance. Running is one of the few loads that involves almost all the muscles of the body. Many people like to run, but do not do it regularly because of bad weather. If you have a treadmill in your house, you can run at any time convenient for you, without looking back at the weather conditions.

What time is better to run

Nutrition and Running

In the fight against extra pounds, nutrition is one of the main conditions for a successful outcome. How to combine the rules of healthy eating with jogging? If you want to lose weight, you need to eat fractionally, 5-6 times a day, in small portions. Try not to eat an hour before your workout, so as not to exercise on a full stomach. If the last meal was long enough, you do not need to deal with an empty stomach. Moreover, during the period of weight loss, the body simply should not experience a feeling of hunger. In this case, eat something light, but nutritious. It can be banana, yogurt, corn bread. Such products will give you energy to make your workout more effective.

After class, you can’t eat at least another hour. It is proved that after an intense load, the muscles continue to burn fat for some more time. If you eat, the process will stop, the muscles will not burn fat, but what you consumed.

How to run on a treadmill for weight loss

Surely you saw professional runners. Remember how they look. Sprinters that perform at short distances have large muscle mass, they are large and inflated. Muscle mass gives them the strength to move fast in a short period of time. But the marathon runners, who must run more than forty kilometers, are very thin and dried up. The amount of muscle and fat mass is very small. Light weight allows you to carry the body for a long period of time.

A similar comparison is provided for an illustrative example, that running is not always the same. Different techniques can lead to different results. If you want to increase muscle mass and make the body sculpted, you need to run to the limit of your capabilities - very fast, for short distances up to 500 meters. If you want to dry and tighten the body, the run should be long and slow, so that there is enough strength for long distances. In this case, you need to run at least 10 kilometers in one training session. This is just one of the few rules that should be followed while running. Let's talk about other nuances and subtleties of running on a treadmill for weight loss.

1. Modern simulators have the function of lifting the running plane. Many girls, dreaming of a quick result, create additional complexity for themselves and raise the surface of the track by 30 or more degrees. In this case, after a few workouts, you will notice how your calves began to increase in size. When lifting, the main load falls on the calves, they are pumped with high quality. If you do not need this, it is better to run on a flat surface. But the rise will be handy if you want to pump your buttocks. If you do not run on the rise, but walk at a fast pace, the load will not be on the calves, but on the buttocks.
2. When running, it is very important to take the correct pose. Try not to slouch, your back should be flat, shoulders straightened, you need to keep the press in tension. Be sure to help the body with your hands - keep them bent at the elbows. This creates an additional burden on the hands and improves blood circulation.
3. During the run you can not chat or sing, pay enough attention to breathing. Inhale the air with your nose, and preferably with your mouth. Keep your pace of running so that breathing is quickened, but not on the verge of oxygen starvation. If you are suffocating, it is better to temporarily moderate the pace.
4. If you started to stab in the right or left side, this can talk about many problems. It can prick the liver if you start exercising after a heavy meal. The side can prick from sharp and intense loads. In this case, you need to go a step, and the next time you start to engage gradually - both in time and in intensity of running.
5. Be sure to wear running shoes. Many girls make a big mistake when they don’t put on sports shoes on the treadmill, explaining that this is not a street, but a house.Good sneakers create sufficient cushioning, make running more comfortable and effective.
6. You need to run for at least 40 minutes if you want to lose weight. It is proved that in the first 20 minutes the body burns glycogen, which comes with food. And only after the indicated time fat reserves begin to be consumed.
7. How many times do you need to run to lose weight? It’s not necessary to run every day, although in this situation the result will be achieved much faster. It is better to run so that it is comfortable, the body has time to recover and relax, so that you do not lose the desire for this matter. Optimum run 3-4 times a week.
8. Be sure to start the workout with a warm-up - first walk and only then run.
9. If you need to lose weight as soon as possible, interval training is very effective. In this case, you need to alternate running at the limit of their capabilities with a quick step. Better to start with 30 seconds of fast running and a minute of quick stride. Gradually, the interval of running increases, and the step decreases.
10. A lot of people for whom running is contraindicated for health reasons. If your knees hurt or your weight is too heavy, you should not run, but walk on a treadmill. Vigorous walking is also very effective in burning weight.
11. So that running is not tiring or boring, you can simultaneously listen to music or watch TV. Distracting processes will allow you to run much longer distances and not notice fatigue.
12. If you combine cardio training with other types of physical activity, running is best left at the end of the session.
13. Be sure to observe the gradual training. Start with small runs, slowly increasing your workload. Remember, you need to increase either running speed or running time. Simultaneous increase in load can be dangerous, especially for women after 40 years.
14. Some trainers help you lose weight more efficiently by calculating your heart rate. Normally, from the number 220, you need to subtract the age of the losing weight lady. The resulting number is the maximum heart rate (MCHR), which cannot be exceeded in any case. For weight loss, the frequency should be 60-65% of the Ministry of Emergency Situations. That is, if the girl is 25 years old, you need to subtract her age from 220 and calculate 65% of the difference received. 220-25 = 195, 195 * 0.65 = 126.75. This means that during training you need to keep your heart rate at about 127 heartbeats per minute. Modern treadmills allow you to follow the pulse, which is a definite advantage.

These simple rules will help you lose weight by running efficiently, safely and nicely.

The number of unformed bodies on the streets of the city is growing every year. This is due to insufficient amount of physical activity, laziness, sedentary work, temptations in the form of fast foods. Many justify the loose body by motherhood, breastfeeding, lack of money for gyms. But in fact, if you want, you can always change the situation - to pull yourself together, establish nutrition, start running and exercising. Always be beautiful, keep an eye on your figure, and then you can maintain healthy body and good spirits for years to come!

Video: the fastest way to lose weight on a treadmill